How much protein is in 100g of Bombil? A Complete Nutritional Breakdown

December 3, 2025 •

4 min read

According to nutritional data, dried bombil, also known as Bombay duck, provides a substantial 60 to 62 grams of protein per 100-gram serving. This high concentration is a direct result of the drying process, which removes most of the water and significantly boosts the protein density of the fish.

Quick Summary

Bombil's protein content differs drastically between fresh and dried forms. A 100g serving of dried bombil contains approximately 60-62g of protein, while fresh fish has much less due to its high moisture content.

Key Points

Dried vs. Fresh Protein: 100g of dried bombil provides 60-62g of protein, while fresh bombil contains a much lower amount due to its high moisture content.
Nutrient Concentration: The sun-drying process removes water, significantly concentrating the protein, calcium, and iron in the fish.
Mineral Richness: Dried bombil is a particularly excellent source of essential minerals like calcium, phosphorus, and iron.
Omega-3 Content: Both fresh and dried bombil contain Omega-3 fatty acids, which are beneficial for heart and brain health.
High Moisture in Fresh Fish: Fresh bombil is about 90% water, which is why its protein content per 100g is relatively low, though it is still nutritious.
Cooking Matters: The final nutritional impact of bombil depends heavily on the preparation method, with frying adding significant fat and calories.

The Nutritional Powerhouse: Dried Bombil's Protein Content

Dried bombil, a staple in many coastal cuisines, is a remarkably concentrated source of protein. Studies and nutritional sources consistently report that 100 grams of dried bombil, or Bombay duck, contains between 60 and 62 grams of high-quality protein. This makes it one of the most protein-dense seafood options available. The sun-drying process, which is traditional for preserving bombil, is what leads to this impressive protein concentration. By removing around 80-90% of the fish's moisture, all the nutrients, including protein, are significantly condensed. This process not only extends the fish's shelf life but also transforms it into a nutritional powerhouse. In addition to its high protein content, dried bombil is also packed with essential minerals that become more concentrated during drying, such as calcium, phosphorus, and iron.

Additional benefits of consuming dried bombil

High in Calcium: Dried bombil is an exceptional source of calcium, which is vital for bone health. The concentrated minerals are especially beneficial for people with conditions like osteoporosis.
Rich in Iron: The drying process significantly increases the iron content, which is important for red blood cell formation and preventing anemia.
Low in Fat: Compared to many other seafood options, dried bombil is relatively low in fat, making it a lean protein source that aids in weight management.
Good for Muscle Health: The high amount of complete protein makes it an ideal food for muscle repair and growth.

The Case of Fresh Bombil: Why the Protein is Lower

While dried bombil is a protein powerhouse, fresh bombil, which is often cooked in curries or fried, has a much different nutritional profile due to its high water content. Raw bombil has a moisture content that can be as high as 90%. Because protein is measured per 100 grams of edible portion, the high percentage of water in fresh fish means that the protein is less concentrated. While still a nutritious food, a 100-gram portion of fresh bombil would yield a significantly lower amount of protein, closer to 6-10 grams, depending on the exact moisture level. This does not mean fresh bombil is unhealthy; it simply means the nutrient density is not as high as its dried counterpart. It still offers a good source of lean protein and other vitamins and minerals, just in a less condensed form.

Comparison: Fresh vs. Dried Bombil Nutrition (per 100g)


Nutrient	Dried Bombil (approx.)	Fresh Bombil (approx.)	Notes
Protein	60-62 g	~6-10 g	Dried fish is highly concentrated.
Calories	~283-293 kcal	~80-100 kcal	Dried fish is more energy-dense.
Total Fat	~4 g	~1 g	Dried has slightly higher fat concentration.
Moisture	~17 g	~90 g	The primary reason for nutritional differences.
Calcium	~1390 mg	~4-6 mg	Significantly higher in dried form.
Iron	~19 mg	~1 mg	Dramatically higher in dried form.

How Preparation Affects Nutritional Value

The method of preparing bombil can also have a substantial impact on its final nutritional value. Dried bombil is often rehydrated and then cooked, sometimes with added spices and oils. However, fresh bombil is a delicate fish with a soft texture, frequently fried, which can add a significant amount of calories and fat depending on the oil used. For a healthier option, cooking fresh bombil in a curry or pan-searing it can minimize added fats. The sun-drying process itself does not diminish the protein quality, which remains high, as evidenced by scientific studies. The nutritional profile is simply condensed.

The Role of Omega-3 Fatty Acids

Both fresh and dried bombil contain Omega-3 fatty acids, which are crucial for brain function, reducing inflammation, and maintaining heart health. Research suggests that while the drying process can affect the total fatty acid content, particularly the PUFAs (Polyunsaturated Fatty Acids), fresh bombil may have a more favorable Omega-3 to Omega-6 ratio. This means that while dried bombil offers more concentrated protein and minerals, fresh bombil provides a more balanced fatty acid profile. Consuming a variety of both forms, depending on availability and preference, can ensure a well-rounded intake of nutrients.

Conclusion: The Final Verdict on Bombil Protein

In summary, the protein content of bombil depends on whether it is consumed fresh or dried. Dried bombil is a highly concentrated source, offering 60-62g of protein per 100g, along with significantly higher levels of minerals like calcium and iron. Fresh bombil contains much less protein per 100g due to its high moisture content but remains a valuable source of nutrients. Making an informed choice between the two forms should consider your dietary goals and how you plan to prepare the fish. Regardless of the form, bombil provides a range of health benefits, including essential Omega-3s and minerals. For further scientific data, you can refer to this study on Bombay duck meal.

Frequently Asked Questions

Yes, dried bombil is extremely high in protein, offering up to 62g per 100g serving. Fresh bombil contains a lower percentage but is still a good source of lean protein.

The drying process removes the fish's moisture, which can be as high as 90% in fresh bombil, thereby concentrating the protein and other nutrients into a denser form.

Yes, fresh bombil does have protein, but the concentration is much lower. While specific figures vary, it is a good source of lean protein, just less nutrient-dense per gram than the dried version.

In addition to protein, bombil is rich in Omega-3 fatty acids, calcium, iron, phosphorus, and several B-complex vitamins.

Dried bombil is more nutrient-dense per gram, especially in protein and minerals. However, fresh bombil is also very nutritious, and some Omega-3s might be slightly reduced during drying. The best choice depends on your dietary goals and preference.

Yes, due to its very high protein content in the dried form, bombil can be an excellent food for supporting muscle growth and repair when incorporated into a balanced diet.

To maintain a healthy profile, consider grilling or pan-searing fresh bombil instead of deep-frying. For dried bombil, rinsing it thoroughly to reduce salt and preparing it in a curry or stew is a good way to minimize unhealthy fats.